CARPE DIEM

I believe every man should ask himself;

am I willing to endure the pain of this
struggle for the comforts and the
rewards and the glory that go with
achievement? Or shall I accept the
uneasy and inadequate contentment
that comes with mediocrity? Am I
willing to pay the Price of Success?
Credo of Texas A & M University,
College Station, Texas
 Off-Season/In-Season Workouts
The objective of the weight room and the conditioning is to make us a
better team; to get bigger, faster and stronger than our opponents.

(Week #1: 3 x 3; Week #2 3 x 5; Week #3 10-8-6; Week #4 5-3-1)

BIGGER FASTER STRONGER

*BIGGER-FASTER-STRONGER.COM

THE BFS SUPER SET-REP PROGRAM

Elite Programs BRING IT every day. From the off-season workouts to

practice and to games they always compete Alan Stein Dematha
High School Basketball Strength Coach and Pure Sweat Basketball
Director of Performance
 I. Overcoming Plateaus

The BFS Super Set-Rep Program virtually eliminates plateaus. You

should always be in a position of making progress. No other program
can do this. If you have been doing 3 sets of 10 reps, 1 set of 15 reps,
5 sets of 5 reps, you no doubt reach a plateau very quickly. You cannot
do the same workout time after time. You must alternate lifts,
percentages of maximums, and alternate sets and reps. Even with
more complex systems, such as cycle/circuit workouts you will still
eventually hit a plateau. The BFS system allows you to alternate your
lifts, sets and reps in such a way that a specific workout is repeated only
every fifth week. This system has two simple rules: First, establish
your records, and second, break those records! If you follow this
system exactly, you will never reach a plateau. Keep track of your
progress on the BFS set/rep log sheets.

II. The Workout

The lifting part of the program consists of a 3-day workout week. If you
lift more times than that, you will probably neglect or underemphasize
other important training areas like flexibility, agility, plyometrics and
speed training.
 III. The BFS Set-Rep Rotation System

Start right in with 3 sets of 3 reps (see set-rep log sheet). This is the
first week of the BFS 4-week cycle. You will do 3 sets of 3 reps on each
core lift this entire first week. You will also begin recording your
workouts as you establish your rep records and set records!!

MONDAY
BENCH PRESS: First set, 45-145 lbs. x 3 reps. Now for the 2nd set, you may either go up in poundage, stay the
same or go down. Let's say you do 175 pounds for the second set and 205 for the 3rd set. Important Concept: on the
final set, you should do 3 or more reps; up to 10 reps. Don't worry if this 1st weeks routine seems too easy, you need to
be concerned about proper lifting and spotting techniques.

SQUAT: Since most athletes know their max. on the bench, use 70% of your max. for your first set. If you've never
done benches before, use 70% of your body weight, or 105 lbs., whichever is less. If this is too much weight for 3 reps,
drop the poundage. For your 2nd set, you may go up, stay the same or go down in poundage. Do 3 or more reps on the
final set, up to 10 reps.

RECORDING YOUR WORKOUTS: (use the set rep log sheet!) For example

SQUAT

3 145
TOTAL 525#
3 175
3+ 205/10 DATE 1/9

Using the above routine for Box Squats, the work-out would be recorded as above (note: that
on the 3+ set, 205 lbs. was lifted 10 times. This is recorded as 205/the number of reps. The next
time increase the amount of weight until you can do that weight 10 times. Etc). The total amount
of weight lifted is the Set Record. Each time you do a routine, set a new Set Record!!

WEDNESDAY

CLEAN: Do the 3 x 3 workout. Use 70% of your maximum. If you've never cleaned before, use 70% of
your body weight or 105 pounds, whichever is the least. Use the same procedure for the 2nd and 3rd set as
on Monday's work-out and record your efforts as outlined above. On the final set you should do 3+ reps up
to 5 reps.

DEAD LIFT: Do the 3 x 3 workout. Start with 145 pounds or your body weight, whichever is the least.
Follow the same procedure and again, record your efforts.

FRIDAY

BOX SQUATS: Do the 3 x 3 workout. Use the same poundage's and procedures as in Monday's Bench
work-out.
TOWEL BENCH: Do the 3 x 3 workout and use the same weights and procedures as in Monday's Box
Squat work-out.

THE BFS TOTAL OFF-SEASON PROGRAM

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

Dot Drill/Agility Dot Drill/Agility Dot Drill/Agility Dot Drill/Agility Dot Drill/Agility

Parallel Squat Sprint Work Power Clean Sprint Work Box Squat

Bench Press Plyometrics(4) Dead Lift(5) Plyometrics Towel Bench

Press
Auxiliary Lifts Flexibility Auxiliary Lifts Flexibility
Auxiliary Lifts
Flexibility(3) Technique Flexibility Technique
Flexibility

(1) Other Squat Variations: Front Squats or One legged Squats or Lunges.

(2) Acceptable Bench Variations: Close Grips, Wide Grips or Inclines.

(3) Flexibility and agility can be done outside of the weight room. Your flexibility program
can be done before and after your lifting program for the best results. The BFS 10-minute
1-2-3-4 flexibility program and BFS Dot Drill are available on video.

(4) The effect of plyometrics can be measured by testing the vertical jump and standing
long jump.

(5) It is recommended that a Trap Bar be used for dead lifts. If a trap bar is not available, a
spotted dead lift could be used.
Second Week 3 sets of 5 reps (5 x 5). This is a brutal and long workout.
You may wish to cut down to 3 sets of 5 because of time or
energy (especially on the Dead Lift and Clean Day). Select
your poundage's as in the first week. Record your efforts.
IMPORTANT: Do 5 or more reps on the last set (up to 10)
except Clean and Dead Lift, which should be no more than
5 reps. Push your self to the point of failure on that last
set!!

You will notice that you go no more than 5 reps on

cleans and dead lift. Doing extra reps on these two lifts
could cause an injury, especially to the lower back. As
fatigue sets in, chance for muscle spasms and incorrect
lifting techniques increase.

Third Week 5-3-1. This is not quite as hard as 5 x 5, but you still
may need to cut this down to 5-3-1 because of time or
energy. IMPORTANT: Do one or more reps on the last
set. GO TO FAILURE!!

The third week is a perfect time to max out on a one-

rep max, just by following the regular routine and using the
earlier sets as a warm-up.

Fourth Week 10-8-6 or 4-4-2 Here is your chance to establish

another set record. The sets and reps are 10-8-6 with the
Bench, Towel Bench, Box Squat and Squat, but are 4-4-2
with the Clean and Dead Lift. Record your efforts.
IMPORTANT: Do 6+ or 2+ reps on the last set depending
on the core lift.

Fifth Week Now the fun of the BFS system kicks into gear. From now
on every time you come into the weight room, you've got a
challenge and an objective. You should try to break as
many Set-Rep records as possible. Begin the 5th week by
again doing the 3 x 3 workout. Your objective is to do more
total weight and additional weight/reps on that all important
3rd set (3+).
Sixth Week Break your 3 x 5 records!
Seventh Week Break your 5-3-1 records!

Eighth Week Break your 10-8-6 or 4-4-2 records!

Now keep rotating your workouts in this 4-week cycle. You

can expect to break 8 or more records per week, 400
records per year. Remember we are not concerned with
only breaking a 1 rep max, but all kinds of set-rep records.
For example, if we break a 3-set or 5-set record our one-
rep max will have to go up! What would happen if you
broke 8 personal records per week for one year? It kind of
boggles the min...doesn't it. The SKY'S THE LIMIT!!
 THE BFS IN-SEASON WORKOUT

You must make strength gains during the season. You need to work-out
twice per week. The second day's work-out is amazing from a recovery
standpoint. For example, you can do this the day before a game. The
first day's work-out, however, is tough. You'll need at least 48 hours
recovery before a game.

1st 2nd WORKOUT

WORKOUT
Squat Box Squat

Bench Towel Bench

Dead Lifts Cleans

Your sets and reps will be cut down slightly on weeks two and three
(see the BFS set rep Log Sheet). Cut down the 5 x 5 sets to 3 x 5
and the 5-4-3-2-1 sets to 5-3-1. Still total your set workout. Your efforts
and procedure of breaking your Rep Records remain the same.

WANT TO WIN??
BREAK A RECORD!!
IN SEASON AND OUT OF SEASON!!
 FINE POINTS

A. Warm-ups: If you lift over 200 pounds, you will most definitely need warm-up sets. Usually
these sets can be done with 5 reps. Use the following as a guideline to warm-ups.

If Your Routine Begins With: Warm-up With:

Less than 200 0-1 set

200-295 1-2 sets

300-395 2-3 sets

400-495 3-4 sets

500-595 4-5 sets

Example: 3 x 5 set with 275 lbs.--warm-up with 195 & 235

B. Missing a Rep: Sometimes you may miss a rep. For example, you're trying to do 3 x 3 with
275 and on the last set you can only do 2 reps. You have 2 options:

1. Rest and try again with the same or lighter weight

2. Penalize yourself 5 pounds per 100 pounds on the bar (in the above, for example, you would
penalize yourself 10 pounds).

C. Adjusting: The BFS system gives you the flexibility in adjusting poundage's as you progress
through your workout. For example, your 3 x 3 set record is 1095 pounds. So you do your first
set with 370 pounds and it's fairly easy. On your next set you select 390 pounds, and it's super
tough (but you still get those 3 reps!). Therefore, on your 3rd set you bring it back down to 370
pounds. Now you've set a new set-rep record of 1130 pounds!

D. When to Start Over: You should start your records over after a layoff of 3 or more weeks, a
major sickness or a big drop in weight, or after two-a-days.

E. Time and/or Facility Challenges: The in-season workout can be used if time or facilities are
limited, for your off-season program (PE Class, Large Class, Small Weight Room, etc).

F. Diet: Check out a great way to assure your body of the fuel it needs to get Bigger,
Faster, Stronger. BFS Nutrition.

G. Auxiliary lifts: Generally, we recommend that you choose about five auxiliary exercises that
will help you win in your sport. Typically do 2 sets of 10 reps, and no more than 5 auxiliary
exercises per workout session. Record your Auxiliary lifts on this form.

Suggested Aux. Lifts for BASKETBALL:

Neck exercises: Partner stretching, front to back, back to front, and side to side.

Leg curls: A must for Hamstring development, leg strength balance, and speed.
Military Press: Great for shoulder strength, and upperbody explosiveness. Place bar on lower
pecs to start. End overhead with arms locked.

Incline Bench: Duplicates blocking position and therefore strengthens the upper chest and arms
for more powerful blocking.

Heavy Dips: Unbelievable in developing powerful triceps and pecs. A must for every routine!

Straight-leg Dead Lift: Use very light weight (no more than 40% of squat max.). Do every rep
slow and controlled. This exercise is on of the great keys to improving speed.

Bicep Alternating Curls: Leg Extensions:

Preacher Curls: Lat Raises:

Tricep Push-downs: Lat Pull-downs:

Tricep Extensions: Flies (Bench):

Shrugs: Front Raises:

Hammer Press: Yoga

Bent Rows:

Calf Raises:
Core lift: ______________________________________________

Name: ___________________

Week 1: 3 x 3 Week 2: 5 x 5 Week 3: 5-4-3-2-1 Week 4: 10-8-6

3 5 5 10
total total total total
3 5 4 8
3+ date 5 date 3 date 6+ date

5 2
5+ 1+
3 5 5 10
total total total total
3 5 4 8
3+ date 5 date 3 date 6+ date

5 2
1 Rep Max. _____
5+ 1+
3 5 5 10
total total total total
3 5 4 8
3+ date 5 date 3 date 6+ date

5 2
5+ 1+
3 5 5 10
total total total total
3 5 4 8
3+ date 5 date 3 date 6+ date

5 2
5+ 1+
3 5 5 10
total total total total
3 5 4 8
3+ date 5 date 3 date 6+ date

5 2
5+ 1+